A Trainer's 20-Minute Power Walking Workout For Weight Loss

A Trainer’s 20-Minute Power Walking Workout For Weight Loss | XpertsReviews.com

As a personal trainer, I am constantly designing cardio workouts that help clients lose weight while juggling a busy schedule. Time is one of the biggest barriers to fitness, but I believe in working smarter, not longer. That’s why I often turn to short, effective workouts like brisk walking intervals. They’re quick to make, accessible to all fitness levels, and pack a real calorie-burning punch. So I’ve put together a simple 20-minute brisk walking workout for weight loss that you can easily incorporate into your routine.

Interval cardio is my go-to for losing weight when time is of the essence. By alternating higher intensity efforts with slower recovery periods, you can maximize fat burning in less time. Plus, interval training keeps workouts engaging, which keeps my clients more consistent. This approach delivers results, whether before work or after a busy day.

Brisk walking is an underrated gem in the world of weight loss. It’s low impact, easy on the joints and transforms into a metabolic training phenomenon when combined with intervals. This simple 20-minute routine combines speed bursts with recovery phases to burn calories and keep you moving toward your goals, even on the busiest days.

In this article

Why Brisk Walking Intervals Are Great for Weight Loss

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Brisk walking intervals are a great weight loss tool because they maximize your time. The science behind intervals is clear: When you alternate between high-intensity and recovery phases, your heart rate stays elevated, increasing calorie burn during and after training. This phenomenon, called excess post-exercise oxygen consumption (EPOC), means your body continues to burn calories long after your walk has finished.

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Research supports the effectiveness of interval training for weight loss. A BMJ Open Sports and Exercise Medicine A study found that high-intensity interval training (HIIT) is just as practical as traditional moderate-intensity continuous exercise for reducing body fat. This makes interval-based brisk walking an effective time-saving way to achieve similar weight loss benefits, especially for those with busy schedules.

For those short on time, intervals are a game changer. Instead of spending an hour doing steady-state cardio, you can get similar (or better) results in just 20 minutes. Intervals also prevent your body from settling into a routine, which keeps your metabolism revved up and your progress steady. When paired with brisk walking, you get the best of both worlds: a convenient, low-impact, easy-to-follow workout.

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The 20-Minute Brisk Walking Workout to Lose Weight

brisk walk for middle-aged couple, demonstrating running habits that age your body quicklybrisk walk for middle-aged couple, demonstrating running habits that age your body quickly
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This 20-minute workout uses strategic intervals to burn fat and boost metabolism. It’s quick, efficient and requires no special equipment, perfect for busy days.

What you need: Just your body and a good pair of walking shoes. This equipment-free workout is designed to increase your heart rate while being gentle on your joints.

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The routine:

  1. Warm: 5 minutes of brisk walking.
  2. Fast walking sprint: 1 minute at maximum effort (walk as quickly as possible without running).
  3. Recovery walk: 2 minutes at a moderate pace.
  4. Repeat Sprint + Recovery: 5 rounds.
  5. Cool: 3 minutes of easy walking to lower your heart rate.

Instructions:

  1. Start with a brisk walk to relax and get your blood circulating.
  2. During sprints, focus on taking quick, powerful steps. Swing your arms to help you gain momentum and maintain your straight posture.
  3. To recover, slow your pace to a comfortable, steady speed that allows you to catch your breath.
  4. Repeat the sprint and cool-down intervals five times, then finish with a cool-down to bring your heart rate back to normal.

The #1 Walking Workout for Weight Loss

Tips to Improve Your Brisk Walking Results

power of women walking outsidepower of women walking outside
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To maximize your results, focus on proper form, add resistance for a challenge, and stay consistent. Minor adjustments in your technique or intensity can turn a great workout into an exceptional workout.

  • Focus on form: Keep your head up and shoulders back and engage your body to maintain good posture. This not only prevents strain but also helps you walk more efficiently.
  • Increase resistance: Add a weighted vest or walk on a slight incline to increase the intensity and burn more calories.
  • Optimize your stride: Take quick, deliberate action to maximize speed and reduce energy waste.
  • Stay consistent: Try to incorporate this workout 3 to 5 times a week alongside a balanced diet for best results.
  • Record your results: See if you are increasing your total distance per workout or increasing the number of calories burned. A results journal can help track improvements and provide additional confidence and motivation.

Jarrod Nobbe, MA, CSCS

Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer and Writer, and has been involved in the health and fitness field for 12 years. Learn more about Jarrod

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